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Sex
Weight
154 lb
≈ 70 kg
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Stays in your browser. Sex sets the reference values; weight scales the amino acid targets.

Vegetables

Avocado

1 fruit, without skin and seed · 136 g per serving
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Stands out per serving
  • Pantothenic acid (B5)40%
  • Folate (B9)30%
  • Vitamin B630%
  • Copper26%
  • Pantothenic acid (B5)40%
  • Folate (B9)30%
  • Vitamin B630%
  • Copper26%
Source: USDA FoodData Central. View entry

Percent of daily reference, per serving

Measured against NIH daily reference values for an adult male; iron and zinc targets are raised for plant absorption, per NIH. Tap a nutrient name to see every food ranked for it.

Fat-soluble vitamins

Vitamin A
1%
Vitamin D
0%
Vitamin E
18%
Vitamin K
24%

Water-soluble vitamins

Vitamin C
13%
Thiamin (B1)
9%
Riboflavin (B2)
15%
Niacin (B3)
16%
Pantothenic acid (B5)
40%
Vitamin B6
30%
Folate (B9)
30%
Vitamin B12
0%
Choline
4%

Minerals

Calcium
2%
Iron
6%
Magnesium
9%
Phosphorus
10%
Potassium
20%
Zinc
6%
Copper
26%
Manganese
9%
Selenium
<1%
Not a source of: Vitamin D, Vitamin B12 (0% per serving, according to USDA FoodData Central).

Essential amino acids

Per-kg targets from the NIH/National Academies RDA for adults. Targets for 70 kg (154 lb) body weight.

Not a source of: Vitamin D, Vitamin B12 (0% per serving, according to USDA FoodData Central).
Source: USDA FoodData Central. View entry
Bars end at 100%; anything above shows as 100%+. This isn't medical advice; individual needs vary.